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Everyone knows how it feels to have a list of tasks you need to get done, but you just can't seem to focus enough to complete them. You might even be so distracted that you can't even seem to begin. Many people struggle with a lack of focus. Luckily, there are things that you can do today to improve your focus. Here are 10 easy steps you can take today!
Tips to Improve Your Focus
One of the most important things you can do to improve your focus is to make sure you sleep well every night. This means that you have to sleep 7-8 hours and that you have to sleep well, too, to improve your focus. Studies have shown that a lack of sleep can cause a slower thought process and poor concentration, resulting in lower alertness. Especially when you sleep poorly for a longer period of time, it will affect both your concentration and your memory. Therefore, you have to make sure you sleep well every night in order to improve your focus.
Click here to learn more about 10 tips for a better night's sleep!
Maybe you have so many tasks you need to get done that you always end up multitasking, thinking you're being productive and efficient with your time. However, as it turns out, multitasking leads to poor concentration, less focus, and lower productivity. So to improve your focus, it's important that you stop multitasking and focus on one task at a time. This way, your work will be better because you'll be giving it your undivided attention.
This might seem obvious, but many people still fail to do it. In order to improve your focus, you should reduce the number of distractions in the area where you work. When you don't want to do a task you still have to do, many objects will become distractions because they will give you a "way out". Therefore, make sure you have as little clutter on your desk as possible, turn off your notifications and get some work done.
Write Your Goals Down
Some people don't want to use to-do lists because they think the list will become too long, but if you have to remember every task in your head, you will be even less focused. It's easier to write down what you want to get done instead of leaving it all in your head. Write down your goals of what you want to get done today, and you will have something you can work towards. It will also be satisfying to cross off a task after you've completed it. Click here to learn about creating SMART goals!
Mindfulness & Meditation
Mindfulness is helpful in relieving stress, but it can also help you improve your focus. By practicing mindfulness, your mind will become stronger and will therefore be able to focus more and better. By meditating or practicing mindfulness, you will also be better able to calm yourself without any distractions. After you're done, your mind will be empty, and you can focus on your tasks better. Click here to learn about how to get started with meditation!
Exercise is not only great for our bodies but also our minds. When you exercise regularly, your body will release certain chemicals that are crucial for your concentration and your memory. It can also boost the dopamine in your brain, which will improve your focus. So try to exercise every day, even if it's just 15 minutes, and you will improve your focus. You could also take a break and go for a walk when you're stuck with your tasks. After your walk, you will probably feel a lot better.
Listen to Music
This tip might not be for everyone because some people can't concentrate on their tasks with music on, but listening to music can help improve your focus. Studies have shown that music has a therapeutic effect on our minds, which is why it can help you concentrate on your tasks. Not all music works though, so it's best to stick to classical music or nature sounds, for example. Try to avoid music where you can hear people singing because it can distract your brain from the tasks.
Check out our post, 10 Benefits of Listening to Music for the Aging Brain!
You probably already know that sugar isn't good for your physical health, but it can also hurt your mental state. By consuming foods with sugar, your body will experience rises and dips in your sugar level. This can make you feel tired or even dizzy, which is bad for your focus. Therefore, it's important that you try to eat well and avoid foods and drinks with too much sugar. Some great foods are vegetables, nuts, and fruits, for example.
By staying away from sugary foods and drinks, you will improve the way you feel, but some foods can actually help you improve your focus as well. To do its job, your brain needs good fats. These can be found in nuts, for example, and in avocados. If you incorporate these into your diet, your brain will be able to focus better.
When you have a lot you need to get done, the last thing you want is to take a break. However, after a while, your brain won't be able to focus as well anymore, and you will be less and less concentrated. The best thing you can do in this case is to take a short break. By allowing yourself to do something else for a few minutes, you will be able to fully concentrate on your tasks again after your break.
Many people make their bodies stronger by training them, and you can do the same thing to your brain. More and more studies show how your cognitive abilities can improve if you do brain training. This will enhance your focus as well. Another advantage of brain training is that it will improve your memory and how well you can solve problems. You can train your brain by doing sudoku, puzzles, and chess, for example.
Let us know in the comments below - What do you do when you struggle to focus?